Lately, obesity has spread among teenage girls because of many unhealthy foods they eat. Today, Fitness Garage offers you 10 healthy snacks for teens. All these snacks have nutrients like protein, minerals, and vitamins. They help with their daily activities.
Snack one: apple sandwiches with coconut butter
Cut the apple into slices and put a bit of coconut butter on them. This meal is rich in fiber and protein.
Snack two: nuts and chocolate mix
Mix dried cherries, crunchy almonds, creamy cashews, and dark chocolate chips. These ingredients have antioxidants and vitamins.
Snack three: jar of hummus
Hummus is a source of natural fats and full of magnesium and protein. Put some hummus in a jar with carrot slices or celery. The veggies add lots of vitamins and nutrition.
Snack 4: Mozzarella with cherry tomatoes
Teen girls need calcium as a key part of their diet. So mozzarella balls made from full-fat milk are good and also packed with healthy fats and protein. Tomatoes have lots of antioxidants.
Snack 5: Oats and apple
Boil the oats for 15 minutes, then wait for it to cool. After that, put it in a jar, add chopped apple, a spoon of almond butter, and two spoons of Greek yogurt.
Snack 6: Baked chocolate pieces
Ingredients
- Pitted dates.
- Raw cocoa powder.
- Oat flakes.
- Unsalted cashews.
- Almond flour.
- Salt.
- Stevia sugar.
How to prepare
Put all the ingredients in a blender, then use a spoon to make small balls. Leave them in the fridge and eat anytime.
Snack 7: Chia jelly
Ingredients
- One cup of unsweetened almond milk.
- One teaspoon of vanilla.
- Two tablespoons of peanut butter.
- Half a cup of chia seeds.
- A little bit of blueberries or strawberries.
Preparation method
Put the blueberries in a pan on low heat with a little water until it boils, then take it off the heat and add the chia seeds and mix. Then add the milk to this mix along with the vanilla and peanut butter after it cools down. After that, pour it into a jar with a tight lid.
Snack eight: Cheddar cheese pieces and tuna
Ingredients
- One can of light tuna.
- Quarter spoon of cooking cream.
- Two spoons of tomato sauce.
- Quarter cup of chopped onion.
- Two spoons of Italian parsley.
- 3 eggs.
- A quarter teaspoon of salt.
- A cup of shredded cheddar cheese
Preparation method
Preheat the oven to 325 degrees. Take a muffin tray and mix the tuna after draining the oil or water with the cream, tomato sauce, onion, and parsley well. Beat the eggs with the salt, then add that to the tuna mix and blend them together in a large bowl. After that, add the cheese, divide the mix into the muffin tray and bake for 20 minutes.
Take them out of the oven and let them cool. Then use a sharp knife to separate them so it’s easy to pack in a lunch box with some veggies or fruit.
Snack 9: Chicken salad with apple and berries
Ingredients
- 3 chicken breasts.
- A spoon of olive oil.
- A quarter cup of nuts.
- A quarter cup of berries.
- Half a cup of chopped celery.
- Two spoons of chopped red onion.
- Half a cup of chopped apple.
- 4 spoons of mayonnaise.
- Two spoons of lemon juice.
- Quarter teaspoon of salt.
- Quarter teaspoon of ground black pepper.
- Lettuce leaves.
- One sliced avocado.
- Whole wheat toast bread.
Preparation method
Put chicken breasts in plastic wrap to flatten them, then cook chicken right after on a medium pan greased with olive oil on medium heat for 6 minutes until color changes on both sides. Then roast nuts in a pan on low heat until they're slightly browned. Cut cooked chicken into small cubes. Mix chicken pieces with berries, celery, apple, nuts, and spices.
10th snack: mixed nuts
Ingredients
- 1 cup of raw unsalted sunflower seeds.
- Quarter cup of raisins.
- 1 cup of dried cherries.
- Quarter cup of raw chocolate chips.
Preparation method
Put all ingredients in a dry jar and store it in a cool place. Use it when you're out or hungry.
All these snacks are good for teens and kids to get used to healthy foods and not have too much sugar in their diet. You'll see the effect on their energy for the day and all parts of their life.
